HOW: Start by laying on your side to cradle a kettlebell and then roll to your back and perform a floor press, position your other arm overhead. To begin the exercise, have both knees bent with your feet supported on the ground. Then let both knees fall in the opposite direction of the kettlebell to roll your body so that your chest is perpendicular to the ground. As your lower body rolls, your upper body will lag- then as your upper body begins to rotate - punch and reach the kettlebell straight forward as far as you can. Roll as far as you feel comfortable with but limit yourself to being perpendicular with the ground. Do not take your eyes off the kettlebell and keep your shoulder packed. Return to starting position and repeat.
FEEL: This should feel like a shoulder and core exercise as well as challenging your coordination.
COMPENSATION: Do not take your eyes off the weight, view video for other tips and details.